Stress

WHAT IS STRESS?

-Stress is a term used widely in today’s fast paced society-Stress is the result of an individual becoming overwhelmed by events and an inability to adapt or cope with these events-Stress is our reaction to our external environment and also our inner thoughts, and emotions.Emotions often accompany stress and people often use their emotional states to evaluate their stress-Stress biologically is the body’s natural response to danger the “fight or flight” mechanism – the body prepares to do battle or to flee from the danger.Stress viewed positively is a survival response.-Stress is a unique experience for everyone-Stress can be a good or bad experience.

It comes from demands and pressures of the recent past and anticipated demands and pressures of the near future.

Acute stress is thrilling and exciting in small doses, but too much is exhausting. A fast run down a challenging ski slope, for example, is exhilarating overdoing on short-term stress can lead to psychological distress, tension headaches, upset stomach, and other symptoms.

Fortunately, acute stress symptoms are recognized by most people - alist of what has gone wrong in their lives: the car accident that broke the headlight, the loss of an important contract, a deadline they're rushing to meet, their child's occasional problems at school, and so on.

Because it is short term, acute stress doesn't have enough time to do the extensive damage associated with long-term stress.

Symptoms of acute stress:

- Emotional distress--some combination of anger or irritability, anxiety, and depression, the three stress emotions;- Change in sleep patterns –trouble falling asleep, waking early and cannot get back to sleep.Grinding teeth in sleep- Muscular problems including tension headache, back pain, jaw pain, and the muscular tensions that lead to pulled muscles and tendon and ligament problems;- Stomach, gut and bowel problems such as heartburn, acid stomach, flatulence, diarrhea, constipation, and irritable bowel syndrome;- Transient over arousal leads to increase in blood pressure, rapid heartbeat, sweaty palms, heart palpitations, dizziness, migraine headaches, cold hands or feet, shortness of breath, and chest pain

Acute stress can crop up in anyone's life, and it is highly treatable and manageable.

Episodic Acute Stress

People who suffer acute stress frequently. They're always in a rush, but always late. If something can go wrong, it does. They take on too much, have too many irons in the fire, and can't organize the self-inflicted demands and pressures clamoring for their attention. They are always stressed.

People with acute stress tend to be over aroused, short-tempered, irritable, anxious, and tense. Often, they describe themselves as having "a lot of nervous energy." Always in a hurry, they tend to be abrupt, and sometimes their irritability comes across as hostility. Interpersonal relationships deteriorate rapidly when others respond with real hostility.

Type A Personality(similar to an extreme case of episodic acute stress)

Type A Behaviour (TAB) is a style of behaviour, which has been linked to Heart disease.Every person has to some degree, depending on circumstances Type A behaviour. TAB is something we have learned to do and it may appear to be effective in some areas of life.

The heart attack prone, "Type A" personality described by cardiologists,Friedman and Rosenman, have an "excessive competitive drive, aggressiveness, impatience, and a harrying sense of time urgency." Also, there is a "free-floating, but well-rationalized form of hostility, and almost always a deep-seated insecurity."

Friedman and Rosenman found Type A's to be much more likely to develop coronary heat disease than Type B's, who show an opposite pattern of behavior.

Worry

Another form of episodic acute stress comes from ceaseless worry.

"Worry warts" see disaster around every corner and pessimistically forecast catastrophe in every situation. The world is a dangerous, unrewarding, place where something awful is always about to happen. These "awfulizers" also tend to be over aroused and tense, but are more anxious and depressed than angry and hostile.

Symptoms of Episodic Acute Stress

Symptoms of episodic acute stress are the symptoms of extended over arousal:

- Immune System – more than 2-3 colds per year, catching every infection around, taking longer than others to recover from similar infection, poor wound healing.- Decreased energy levels, waking feeling tired, hard to get going in the morning.Tire easily, energy flags mid afternoon, falling asleep quickly after dinner- Persistent tension headaches, migraines, hypertension, chest pain, and heart disease..- Lifestyle and personality issues are so ingrained and habitual with these individuals that they see nothing wrong with the way they conduct their lives. - They blame their woes on other people and external events. Frequently, they see their lifestyle, their patterns of interacting with others, and their ways of perceiving the world as part and parcel of who and what they are.- Sufferers can be fiercely resistant to change.

Chronic Stress

While acute stress can be thrilling and exciting, chronic stress is not.

This is the grinding stress that wears people away day after day, year after year. Chronic stress destroys bodies, minds and lives. It's the stress of poverty, of dysfunctional families, of being trapped in an unhappy marriage or in a despised job or career.

Chronic stress comes when a person never sees a way out of a miserable situation.

It's the stress of unrelenting demands and pressures for seemingly interminable periods of time. With no hope, the individual gives up searching for solutions.

Some chronic stresses stem from traumatic, early childhood experiences that become internalized and remain forever painful and present.

Some experiences profoundly affect personality. A view of the world, or a belief system, is created that causes unending stress for the individual (e.g., the world is a threatening place, people will find out you are a pretender, you must be perfect at all times). When personality or deep-seated convictions and beliefs must be reformulated, recovery requires active self-examination, often with professional help.

The worst aspect of chronic stress is that people get used to it. They forget it's there.

People are immediately aware of acute stress because it is new; they ignore chronic stress because it is old, familiar, and sometimes, almost comfortable.

People wear down to a final, fatal breakdown. Because physical and mental resources are depleted the symptoms of chronic stress are difficult to treat and may behavioural treatment and stress management

Stress is not the incidents or situations themselves. Stress arises from the way we react to a stressor (incidents or situations). A wife who imagines her husband is having an affair will initiate the stress response whether or not he is.

Gender and emotions and Stress

Emotions tend to accompany stress, and people often use their emotional states to evaluate their stress

Stress can lead to feeling of sadness or depression.Social isolation increases susceptibility to depression.Individuals who feel in control of their lives are less likely to experience depression.

Some stressful situations eg. Earth quakes, train crashes and other disasters, bring people together to help each other survive possibly because they have a common goal that requires cooperative effort.In other stressful situations, people may become less sociable or caring and more hostile and insensitive towards others.

Stress affects helping behaviour.A person who is under a lot of stress is less willing to help a person in need.

A common reaction to stress is anger, especially when the situation is perceived as harmful or frustrating.When stress and anger join force; negative social behaviours often increase.

Studies have shown a connection between parental stress and child abuse.Prior to an act of battering frequently the parent has experienced a stressful crisis.A parent under high levels of stress is at risk of losing control.

Women generally report having experienced a greater number of major and minor stressors than men do.In today’s two income families, women still do most of the chores involving the home (cooking, cleaning, washing, shopping etc.). Women often have heavier daily workloads than men.Mothers often have greater psychological strains than women without children.

Being a member of a minority group or being poor appears to increase the stressors people experience.

Research in the US has found that black people show greater reactivity than white people when under stress.

Black siblings were more similar to each other in their degree of reactivity than white siblings were (suggest heredity may play a role)

Females are more sensitive to speech stressors than men.

Females show greater reactivity than men when their friendship or love is challenged

Females who had lost a parent early in life were more susceptible to depression later in life only when they encountered another distressing stressor late on in life.Alsofemales did not become depressed if they had a husband or close friend to help them cope.

Men are more reactive than females when psychologically stressed

Men seem to take longer for their physiological arousal toreturn to normal after the stressor has ended

Men show greater reactivity than women do when their competence is challenged

The Stress Response

The internal component of stress involves a set of neurological and physiological reactions to stress.

When a threat is perceived the hypothalamus signals both the sympathetic nervous system and the pituitary. The sympathetic nervous system stimulates the adrenal glands. The adrenal glands release corticosteroids to increase metabolism which provides immediate energy. The pituitary gland releases adrenocorticotrophic hormone (ACTH) which also affects the adrenal glands. The adrenal glands then release Adrenaline and noradrenaline which prolongs the fight-or-flight response.

If the stressful situation is prolonged, the high level of hormones may upset homeostasis and harm internal organs leaving the organism vulnerable to disease.

There is evidence from animal research that the adrenal glands actually increase in size which may reflect the prolonged activity.

Chronic stress -the body's energy reserves are finally exhausted and breakdown occurs. If the stress is intense and prolonged a diseased state ensues Because chronic stressors have become such a part of modern life, they may be taken for granted and can therefore pose a serious health risk if they are not recognized and properly managed.

Cortisol has been termed “the stress hormone” because it is secreted in higher levels during stress, and is responsible for several stress-related changes in the bodyCortisol is an important hormone in the body, and is involved with glucose metabolism, regulation of blood pressure, insulin release for blood sugar maintenance, immune function, inflammatory response

Small increases of cortisol have some positive effects: A quick burst of energy for survival reasons, Heightened memory functions, A burst of increased immunity,Lower sensitivity to pain, Helps maintain homeostasis in the body

Higher and more prolonged levels of cortisol in the bloodstream (like those associated with chronic stress) have been shown to have negative effects, such as: Impaired cognitive performance, Suppressed thyroid function, Blood sugar imbalances such as hyperglycemia, Decreased bone density, Decrease in muscle tissue, Higher blood pressure, lowered immunity and inflammatory responses in the body, slowed wound healing, and other health consequences, Increased abdominal fat, which is associated with a greater amount of health problems than fat deposited in other areas of the body.

Astronauts are trained to have available response sequences, plans, and problem-solving strategies for all imaginable emergencies. Emergencies are therefore transformed into routine situations decreasing the intensity of the stressful situation (Mandler, 1982).

Have more fun – Make time for fun. Schedule time for both work and recreation. Play can be just as important to your well-being as work do things that are enjoyable and help you to relax. Try physical activity. When you're nervous, angry or upset, release the pressure through exercise or physical activity. Running, walking, playing tennis or working in your garden are just some of the activities you might try. Physical exercise will relieve the tension, relax you and turn the frowns into smiles. Remember, your body and your mind work together.

Express your feelings – unexpressed emotions are the building blocks for stress.Emotions need regular venting.It's OK to cry. A good cry can be a healthy way to bring relief to your anxiety, and it might even prevent a headache or other physical consequence. Take some deep breaths; they also release tension

Develop good relationships Share your stress – it is important to have friends who you can confide in and give you support.Those who love and accept you, advise but not judge are true friends and can help you see your problem in a different light. If you feel your problem is serious, you might seek professional help from a counselor. Knowing when to ask for help may help you avoid more serious problems later..

Become a participant. One way to keep from getting bored, sad, and lonely is to go somewhere where things are happening. Sitting alone can make you feel frustrated. Instead of feeling sorry for yourself, get involved and become a participant. Offer your services in volunteer organizations. Help yourself by helping other people. Get involved in the world and the people around you, and you'll find they'll be attracted to you. You'll be on your way to making new friends and enjoying new activities.Change perceptions and attitudes – holding on to grudges and playing the victim-blame game are not conducive with good mental health.It serves to look at the bigger picture and let go of the little struggles. Must you always be right? Do other people upset you -- particularly when they don't do things your way? Try cooperation instead of confrontation; it's better than fighting and always being "right." A little give and take on both sides will reduce the strain and make you both feel more comfortable

View challenges as opportunities for growth.

Apply spiritual principles to life.

Take care of yourself. You are special.Find and experience self-love, self-respect and self worth. There are wonderful books out there, pick up the tools

Get some Sleep – poor sleep does not let the body really rest, discharge tensions and recharge.

Relaxation Exercises – a time to let go of mental stresses and find inner peace

Know your limits. If a problem is beyond your control don't fight the situation. Learn to accept what is -- for now -- until a time when you can change it.

- Grill rather than fry, steam rather than boilAvoiding stress around meals is very important.Try to relax before and after eating. Large meals strain the liver, smaller and more frequent meals are beneficial

Drinking lots of water is extremely important it helps counteract stress by circulating nutrients, however avoid drinking 30 mins before and after meals so as not to dilute the digestive enzymes. Start the day with freshly squeezed lemon juice in hot water

Smoking - nicotine stimulates production of NAd, the effects of smoking and stress leads to significantly higher stress response

Alcoholdoes not relieve stress, it is an emotional depressant and increases metabolic stress on the body.Alcohol depletes the immune system, is full of empty calories and can be the cause of many diseases including alcoholism, cancer, gastritis, ulcers, liver disease. Consumption should be kept to a minimum

When under stress the body uses nutrients in larger than usual amounts especially protein, vitamins A and C and the B Group and Magnesium and Zinc.Vitamins and minerals are required for synthesis of stress hormones/chemicals, so during prolonged stress these nutrients can become depleted leading to adverse effects on health, therefore supplementation can be very beneficial during stress

The adrenal glands produce some of the stress hormones.Continual stress leads to adrenal exhaustion. Vitamins C, B5, B6, and Zinc, magnesiumare necessary nutrients for the manufacture of hormones by the adrenal gland.

B Complex (50-100 mg/day)-B Complex vitamins are very important for the normal function of the nervous system, and maybe the single most important factor for health of the nerves.They are helpful in bringing relaxation or energy to individuals who are stressed or fatigued.-Insomnia is a typical symptom of a B Complex vitamin deficiency along with irritability, depression fatigue, falling hair, acne.Having an enlarged tongue (including buds on each side) that is shiny, bright red and full of grooves indicates B Complex vitamins are needed

Vitamin C (1000 mg x 2/3 a day before meals)-Decreased absorption of Vitamin C is caused by stress, smoking, drinking alcohol and coffee, and long term use of antibiotics .Vitamin C is a powerful antioxidant (neutralises free radicals). Helps detoxify the body from heavy metals, drugs, poisons, pesticides and other chemicals.

Calcium (800 mg/day)-Calcium is calming to the nerves. Given 30 mins before bed it helps with insomnia

In fields and meadows and wild woods, people have for centuries been collecting herbs to use as medicine.Herbs help the body to resist disease, strengthen tissues, and improve the nervous system.Giving a naturally extracted dose of a whole herb ensures a gentle, safe, alternative to allopathic medicine and drugs with their many side effects. However, herbs can be potent, moderation needs to be practiced and if an herb does not agree or adverse effects are felt, then discontinue using the herb and find an alternative, nature has many to offer.

Nervines are herbs that strengthen the functional activity of the nervous system.They can act as stimulants or sedatives and can be used to correct excesses or deficiencies of nervous function.Nervines have a strong action on the mind and are useful in promoting mental health and clarity.Most nervines are also antispasmodics, herbs that relieve spasms of the voluntary or involuntary muscles.Many nervines are aromatic, fragrant herbs like valerian

The chamomile flowers are notable for their relaxant properties, calming restlessness, and tensions.Chamomile is calming without being depressing.It is a wonderful aid for sleep treating insomnia/sleeplessness.Chamomile is especially useful for all children’s conditions

*Chamomile is a very safe herb generally and toxicity is very low, However there are a few recorded cases of allergic reactions to external as well as internal use of the herb.Considering the widespread use of this herb, this is extremely rare

Dried herbs and liquid tinctures can be purchased from any herbalist (see yellow pages) and some good health food stores

Bach Flower Remedies

Edward Bach (1886-1936) believed that the ills of the heart and the spirit must be the focus for healing. He believed that a persons fears, cares, anxieties opened the path to the invasion of illness.Dr. Bach developed a specialized branch of herbal medicine which employed only the flowers, and only non-poisonous ones and used these 38 flower remedies to relieve mental distress and negative emotions.And their action is always gently and strengthening.

Elm

Temporary feelings of inadequacy, of being overwhelmed by responsibility.Despondency from constant attempts to reach perfection.Capable and efficient and intuitive, become indispensable in work, but tire temporarily from being overburdened.Occasional feelings of not being able to cope or continue

Positive outcome – confident self-assured, capable.Able to take on great responsibility, knowing help will always be there when needed

Positive outcome – Clarity of thought.Can be attentive to daily activities.Peace and calmness mentally.Undisturbed by outside influences – can control own thoughts and use them constructively. At peace with oneself

To gain a deep and lasting state of relaxation requires that we develop a feeling of peace in our inner most parts.Only when our vital organs – the heart, liver, lungs, kidneys, stomach, nervous system and circulatory system are feeling relaxed can we psychologically feel serene

To reach these organs, the ancient Taoist masters discovered a simple secret, the “inner smile”A true smile is a sign of love, a transmitter of energy which has a warming, healing effect.

The Taoists taught that a constant inner smile, a smile to oneself, insured health, happiness and longevity.

Living with an inner smile is to live in harmony with yourself

HOW TO SMILE DOWN WITH THE INNER SMILE

3 lines running down through the body – a front, middle and back lines

Remove glasses and watch.Sit comfortably on your sitting bones on the edge of the chair. The legs should be a hips’ width apart and the feet should be solidly on the floor. Shoulders relaxed and your chin slightly in.Place your hands comfortably on your lap, the right palm on top of the left. You may find it easier for the back and shoulders to raise the level of your hands by placing a pillow under them.

Breathe normally. Close your eyes. While concentrating, the breath should be soft, long and smooth. After a while you can forget about your breath.

When you feel your eyes tingling allow the smile to flow down your face and into your jaw.The jaw holds a lot of tensionWhen you allow the energy created by the “inner smile” to go into your jaw your should feel your body letting go and tension releasing. This may be accompanied by tingling sensations or noises – don’t be alarmed if this happens.

Place your tongue on the roof of your mouth just behind your front teeth.The tongue is the bridge connecting the back (yang) and front (yin) channels.The correct position of the tongue is touching the soft palate in the rear of the mouth, but it is easier to leave it in front in the beginning.

The neck is another reservoir of tension.The neck is the bridge between the brain and body.

Ancient Taoists copied this technique from the behaviour of the turtle

Relax the neck muscles by creating the illusion that they are no longer necessary to hold up your head.

Smile into your neck and throat and feel the tension melt.

Feel the stream of relaxation flow down and spread from your face and neck into your heart.

You will sense the heart to be cool and calm, and at the same time feel its physical substance.

Fill your heart with love

Smile into your heart and feel the loving energy of the smile spread throughout your circulatory system.

Radiate the love in your heart to your lungs.Feel your lungs soften and breathe with a new ease.Feel the air inside lighten up as it enters and leaves the lungs.

Now smile into your liver on the right side, just below the rib cage

Direct the smile to your two kidneys in your lower back just below the rib cage on either side of the spine.The adrenal glands sit on top of them

Allow the smile to flow throughout your central abdomen,

Smile into your pancreas, which is located at the center and to the left just above waist level.

Then smile to the spleen, which is at the bottom and left side of the rib cage.

Bring the smiling energy down to the genital area in the lower

abdomen. For women this is called the “ovarian palace” and is located about three inches below the navel midway between the

ovaries. Smile into the ovaries, the uterus and the vagina.

For men this is called the “sperm palace” and is located one

and a half inches above the base of the penis in the area of the

prostate gland and seminal vesicles. Smile down to the prostate

gland and the testicles.

Return to your eyes again. Quickly smile down into all the

organs in the Front Line, checking each one for any remaining tension.

Smile into the tension until it is released.

Then gently rest your smile in your navel

MIDDLE LINE

Smile once again in your eyes.

Smile down into your mouth and swish your tongue around to collect saliva.When your mouth is filled with saliva, put the tip ofyour tongue to your palate, tighten your neck muscles and swallow hard and quickly making a gulping sound as you do

With your inner smile follow the saliva down your esophagus, to the stomach, located at the bottom and below the left side of the rib cage.Smile away the nervous energy in your stomach.

Smile into the small intestine: the duodenum, the jejunum,

and the ileum, in the middle of the abdomen.

Smile into the large intestine: the ascending colon, the transverse colon,the descending colon,the rectum and the anus.

Return to your eyes. Quickly smile down the Middle Line, checking for tension. Smile into the tension until it melts away.

BACK LINE

Bring your attention back to your eyes again.

Smile inward with both eyes; collect the power of the smile in

the third eye (mideyebrow).

With your inner eyesight direct your smile to your brain and all it contains the pituitary and pineal glands move the smile back and forth to fill the left and right brain with this healing smile.This will balance the left and right brain and strengthen the nerves.

Move the inner smiling eyesight down towards the spinal cord.

Starting from the cervical vetebra at the base of the skull. Move the inner smiling eyesight, bringing this loving energy down inside each vertebra and the disc below it.

Count out each vertebra and disc as you smile down them: seven cervical (neck) vertebrae, twelve thoracic (chest), five lumbar (lower back), the triangular bone called the sacrum, and the coccyx (tail bone). Feel the spinal cord and the back becoming loose and comfortable. Feel the discs softening. Feel your spine expanding and elongating, making you taller

The spinal column protects your central nervous system and is crucial in increasing chi circulation.

END BY COLLECTING THE ENERGY AT THE NAVEL

It’s very important to end by storing the smiling energy in the

navel. Most ill effects of meditation are caused by excess energy in

the head or heart. The navel area can safely handle the increased

energy generated by the Inner Smile.

To collect the smile’s energy, concentrate in your navel area,

which is about one and a half inches inside your body. Then mentally move that energy in an outward spiral around your navel 36 times; don’t go above the diaphragm or below the pubic bone.

It will improve your whole day. If you love your own body, you will be more loving to others and more effective in your work. Once you have learned it and practiced it regularly you can, if you are short of time, do it more rapidly, in a few minutes

Practice it also at times of stress, anger, fear, or depression. Smile

down into the part that feels tension and strain, and gradually see

the negative energy transform into positive vital life force energy.

These draining, negative emotions will be turned into positive energy and vitality. Smile the emotions away. The smile’s energy can change emotional energy into vital energy—provided you smile enough into the emotions—such as anger, stress, fear, and impatience.